Thursday 14, 2010

AM: Frieh Session

Warmup: 2 rounds
200 meter run
30 sec dead hang + 1 K2E every 10 seconds
30 sec FLR + 1 perfect pushup every 10 seconds
20 pass throughs
10 OHS
5 wall squats *NEEDS work

Then: 2 rounds
Lunge length of gym with 28# BB in
- front rack position
- back squat position
- overhead squat position

Then: Front Squat partnered w/Macala
3x5 @ 50% 1RM 53#
3x4 @ 60% 1RM 63#
3x3 @ 70% 1RM 73#
3x2 @ 80% 1RM 83#
6x1 @ 90% 1RM 93x1 103x2 108x1 113x2 (?)

Chase each set with 10 4 count flutter kicks. Rest at least 3 minutes (including time for flutter kicks) between sets.

Then: 4 rounds (28# BB)
30 second thruster
30 second "rest" with BB in locked out position

Then: 1->4 partner push up ladder (Amy, Macala)
Foam roll

PM 90 min w/Luna!